18 runners ran 5.2 k to help the Mincinglake and Marypole Allotment Association with one of their amenity plots. This included digging a pond and creating a bug hotel! We had two new runners joining us this evening, Maeve and Anna. We hope you loved it and will be back soon again!

Getting fit

We ran a total of 5.2 k this stunning evening, some mixed flat and hilly bits and we had a beautiful sunset to enjoy for most of it! One of the hills that we climbed was quite long and steep so we went through some hill running technique, especially the importance of not leaning into the hill but to keep your chest up and drive your hips forward. This makes breathing so much easier and also enables you to pull your knees up high and to get those quick and light steps in.

Living in Exeter you just got to learn to love hills!

Whilst we were re-grouping we managed some squats, lunges, triceps-dips and press-ups. A big thank you to Sarah who back-marked so that no-one got lost or left behind!

We also carried out a core session this evening. We did ten different types of core exercises for 30 seconds each. By keeping your core strong you will become a well balanced runner, you will keep a good posture even when you feel tired at the end of your runs and your speed will improve. Absolutely brilliant effort everyone (even those of you who tried to hide away from the core session ha ha ha)!

Doing good

At the task we were welcomed by Simon from the Mincinglaka and Marypole Allotment Association who explained that they are aiming to develop the amenity plot so that it can be enjoyed by everyone at the allotments. We worked for 35 minutes with the following tasks:

• Digging a pond
• Rolling a metal barrel up a hill for recycling collection
• Cutting back overgrowth
• Creating a FANTASTIC bug's hotel by piling up logs and branches (check it out in the pictures!)

It’s amazing how much we got done! 18 of us working for 35 minutes is equivalent of 10.5 hours of work! This clearly shows that you are all are making such a difference by coming along and getting stuck in with all these tasks together on Tuesday evenings! Such great work everyone!

Next week

Next week we will run to the Wonford area and help the Wonford Planters, a small volunteer gardening group, with some gardening tasks in the Burnthouse Lane estate. It will be a lovely run and we can make a real difference in this area! Don't forget that next week is pretty special as it is the 10 year anniversary of the GoodGym so we will have the big GoodGym birthday flag with us for some nice photos. Sign up here to come along!. It will be great!

Community mission

We have our first community mission coming up in Exeter soon! So exciting! Make your own way to the Westbank in Exminster on Saturday 21st September where you will meet other GoodGym runners and work together with some gardening tasks in their allotment. This is a great way for you to plan your own run and still get that good feeling of having carried out a good deed. The Westbank is 5 k from Exeter quay and the run along the canal path is lovely. You always cycle or walk some of it if running 5 k both ways feels too far. There is also a regular bus service between the Westbank and Exeter city centre, leaving every 30 minutes from just outside the Westbank. Tell your friends and family about this and sign up here to come along. There will be birthday cake too as this is part of the GoodGym 10 year birthday celebrations!

Lets finish with a big thank you to Phoenix Art Centre for being our starting point and to the Westbank for funding us in the area! To all runners who took part this evening- YOU ARE ALL AMAZING! You ran so well, worked so hard on all exercises and you made such a big difference by working together at the task! See you all very soon for some more fun and getting fit by doing good!

28 runners ran 4 k to prepare Newtown’s Community Preschool for the start of term. Brilliant to see so many runners returning again and fantastic to welcome 18 (!) new runners to our group!

After signing in and locking our bags up at the Phoenix Art Center we jogged over to the Rougemont Gardens for a dynamic warm up session. It is hard to say what we enjoyed the most- the actual warm-up exercises or the cheering on by some slightly merry members of the public?

We then had a nice and flat (at least by Exeter standards) 2 k run to the task, Newtowns Community Preschool. The evening was nice and warm and it was lovely to hear everyone chatting along the way. We stopped at regular intervals to re-groups and we also managed some press-ups, wall squats, lunges and triceps dips. Great work everyone and a big thank you to Sam who back marked so that no one got left behind!

At the preschool we were welcomed by Debbie who had filled a big white board with lists of jobs that needed doing. There was certainly a lot to do and great with such a variety of jobs! We quickly got stuck in with the following:

• Weeding
• Sanding down shelves
• Digging
• Transporting soil in wheelbarrows
• Clearing out and refilling a sandpit
• Painting
• Making a mud kitchen
• Cleaning carpets and walls

It was amazing to see how much we achieved in just 40 minutes! The mud kitchen was made with the soil that we dug up on our launch evening at the community building in Belmont park. Great to see this come to use! The whole preschool looked great when we left.

The children will love it when they come back after their summer holidays!

On the return run we stopped in Belmont Park for a HIIT style circuit training session, which also included a running element. Everyone gave it all they had and worked super hard! We had a lot of faces matching the red GoodGymt-shirt. Obviously something to aim for every week!

After the circuit training we ran back to the Phoenix where we carried out some stretches and talked about some dates for our diaries:

Saturday 7th September: If you’re free and feel like doing doing a Parkrun come along to Exeter Riverside Parkrun this Saturday (7th). We hope to be a few GoodGym runners there together and we can have some coffee and cake (obviously just as important as running) afterwards. A great way to kick start the weekend!

Saturday 21st September: We have our very first community mission in Exeter on Saturday 21st September. This is a perfect date for it as it is the same day as the GoodGym will make a nationwide effort to complete the most community missions ever in one day, as part of the GoodGym 10 year anniversary celebrations! Amazingly it looks like our community mission will take place at the Westbank which is fantastic as the Westbank is funding the GoodGym in our area! More information about this will follow soon. For now just save the date. It will be fab!

Next Group Run: Next week we will run to Mincinglake and Marypole allotments to help them develop one of their plots.The run is 5 k in total, with a few hills, but nothing too steep! All abilities are welcome! We will also start with our monthly core session next week. Sign up here to join! It will be great to see you there!

To finish of with I have to say brilliant work again everyone! So happy to see our group growing and to get to know you all! Let’s keep up the good work and get fit by doing good!